The Banting or Keto Diet? Why they work and how you can implement them.

Hey, guys and girls.

Want to eat for a lean physique? – Starting the day with a keto/banting style high protein high-fat meal will keep your blood sugar levels stable, which will keep you satiated throughout the morning and that will help you burn fat and build muscle without breaking a sweat.

So, today I just want to quickly give you the first nutrition habit for the Bodybuilding for Christ program. We are going to build healthy habits and implement certain things slowly over time and I never want to overwhelm you or try to change your entire lifestyle in one week.

All I want to do is to educate you as I show you why certain things work the way they do and then get you to the point where you want to make a positive change towards your own health.

You can take my advice, try for yourself, and if it works for you, then it blessed you and you will get the results you are looking for. So, the number 1 habit that we will focus on for your transformation journey is the first meal of the day. Whether you break your fast at 7 or 11 in the morning, it really doesn’t matter.

The only thing that we want to focus on when we go to breakfast is the energy and macro nutrient content of the meal and how it will affect your hormones, your metabolism and your mood.

Now, when you have cereal or bread in the morning, those carbs go into your digestive system and gets broken down into simple sugars. These simple sugars then get pulled into the bloodstream and your blood sugar levels increase. The pancreas are then signalled to secrete insulin which takes some of the sugar out of the bloodstream and then the sugar in one of two places.

Actually, to be scientifically correct, one of three places, but we are just focus on two for now. The first place is the fat cells. If you eat too much sugar, it gets stored as fatty acids in the fat cells. Then if you don’t have enough muscle glycogen stored, the sugar will actually be stored in the muscle cells and not the fat cells. That’s why strength training is such an amazing tool for fat loss as it creates a need for muscle glycogen and some of the sugar we eat will likely go to muscle cells and not fat.

So, what are the options for breakfast?

Banting or ketogenic style breakfast. Not the whole day, just for breakfast. So, breakfast is going to have either eggs, bacon, or steak. No carbohydrates. That means no bread, no starch, no porridge, no fruit juice, and no smoothies. Just high protein and high fat. OK. So, basically an animal product.

If you are a vegetarian, well, then I feel sorry for you. The Bible says those who only eat vegetables are weak in faith, and I am not going to help you with that. You will have to find a meal that works for you if you choose to be vegan. I am not going to judge you, but that is not my field of expertise.

What I find is people who follow vegetarian diets, who have not been on them for quite some time, and are not knowledgeable and skilled in the field, they usually do themselves a big disservice and I don’t think many vegans will be using this platform, and this is just my opinion, so take it or leave it.

Second nutrition habit I would like you to focus on in this post is fruit intake. An apple a day… Make that 3 apples a day… Keeps the doctors away. The reason apples are so good for you is because the skin of the apple helps to keeps your blood sugar levels stable and slows down digestion.

Side note: Apples are also great for skin, hair, and nails.

Apples, pears, and strawberries are great snacks for in between meals as they add volume without to your diet without raising blood sugar levels quickly and I’d recommend keeping 1 – 3 apples with you throughout the day for when you feel snacky. There are also a wide variety to choose from.

Personally, I love Golden Delicious or Pink Lady apples as they are usually crisp and sweet.

What to focus on for nutrition for week 1:

  1. Break Fast >> Banting or Keto Style
  2. Fresh Fruits >> Prepare Your Snacks
  3. Drink Water >> Before and After Meals

If you need any further assistance with your physique you can sign up to one of our coaching memberships starting at just $9 per month. This will give you access to an amazing community of like-minded individuals who work together as a team to improve their health outcomes.

Coach Jan

P.S. Be the Blessing.

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